CrossFit Salzburg – Kurs
Warm-up
15 Min Warm Up Trainer’s Choice (No Measure)
0 – 7
10 cal Row
10 Sit-Up
10 Back Extension
10 Push-up
10 Air Squat
8 – 15
Flamingo
Tip Toes
Samson Stretch
PVC:
Dislocks in Superman-Position
CORE STRENGTH
Metcon (No Measure)
4 Rounds of:
20 sec. L-Sit (On KBs or Boxes)
10 sec. Rest
20 sec. Chin Up Hold
10 sec. Rest
WOD
Metcon (Time)
In teams of 2
2 rounds for time of:
100 KB Swings 32/24//24/16kg
50 synchronized worm squats* 50/35//40/17kg
100 Jerks 50/35//40/17kg
50 alternating Partner Box Jump overs** 24/20″
Time Cap: 25 min.
Description:
as a team you complete 100 kb swings, switch as needed.
Then continue with 50 synchronized worm squats* which means, both partners need to reach full depth and full lockout at the same time with the barbell on their shoulders facing each other! (No need to alternate sides)
Go on with 100 Jerks, switch as needed.
Finish round 1 with 50 alternating partner box jump overs**, which means partner a jumps over the box then partner b jumps over the box until 50 reps. completed. (Yes, each jump counts as a rep.)
Score: time